Have all the equipment... how do I best use it?

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pghchubby

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Ok, so we've just had our basement finished and I put together a fairly nice fitness/weight room. Problem is.. now that I have all this stuff, how do I get the best workout out of it? I'm 5'10" 207 27 yrs old. I'm an ex-athlete that's simply let myself go on no exercise and fast food.

Ok, so here is what I have in my "gym". I am just starting do do some cardio work but I'm really at the beginning stages doing only about 20-30 mins a day.

1. Bowflex Treadclimber TC3000 (not pictured)
2. NordicTrack SL710 Exercise Bike
3. Nordictrack GRT470 Weight Set
4. Generic Ab Bench

I guess what I'm looking for here is a workout routine, meaning how many minutes a day on the TreadClimber, how many bench presses, etc. Also, if anyone has suggestions on what kind of calorie and fat count I should be taking in daily I would also appreciate that. I tried low carb diets and yes I lost 15lbs in a month but it all came back, and quite honestly I love bread and potatoes.

Any help would be appreciated. I think I carry weight alot more in my stomach area, but all parts of my body from my face to my feet are what I consider chubby.

Thank you.
 
Have you been working out at all lately? In my opinion, if you haven't been working out AT ALL your workout should be different from someone that's been working out even a little from time to time.

In my opinion, low carb diets rarely work for long. They're really hard to maintain.

I stole this from Trainer Lynn...it was a response that she wrote to another lady trying to lose fat. I think these are some great tips

"Here are 5 tips for overall fat loss:

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink lots of water


3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method."

~teresa
 
I have been doing some light work on the treadclimber and on the bike. Usually about 20 mins on the bike and a half mile walk on the treadclimber. I haven't been able to do any weight training though as I have been experiencing some sciatic pain lately and have been visiting the chiropractor a few times a week for the last 2 months.

What kind of calorie / fat intake per day should I be shooting for? I have a feeling my sciatic pain is stemming from the weight I have around my belly area constantly putting pressure on my lower back, so that is priority #1 in weight loss areas.
 
Caloric Intake

I hope your sciatica is feeling better. I had a problem with that once and it was NOT fun. Mine was mainly due to a poor mattress I think. Hopefully getting in shape will help you! Just be careful when you're working out not to aggravate it anymore.

If you weight 207, your basal metabolic rate is about 2000 calories and that's what you need to just function. Basically if you go onto the internet and look for a caloric intake calculator (here's one I just googled while I was writing this post: http://www.exrx.net/Calculators/CalRequire.html) you can determine how many calories you need. Then subtract 500 from that number. That will give you how many calories you need per day if you want to lose one pound a week. I wouldn't recommend trying to lose much more than that in a week...maybe 2 lbs a week max. A 3500 lb per week deficit is what you need to lose one pound.

I personally would recommend having about 20-30% of your calories come from fat. When I first started out eating "clean" and working out a lot, I logged my food and exercise in a database so I had some kind of idea where i was getting my calories from. A free one is www.fitday.com. It's kind of tedious to log everything but it may help for awhile so you can see what you're REALLY eating. Sometimes you don't realize how much you're actually eating or how much fat is in something, etc.

Hope you're feeling better and let us know when you're ready to start hitting the weights :) Good luck!

~teresa
 
What i am missing in the set up of your basement is.....entertainment.
Pushing weights is just hard, testing your endurance is just hard, but setting your brain on standby is hell!
Boredom is an enemy you should underestimate.

Good multimedia will make the clock go faster.
 
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